Brown Rice Salad
5/5
Brown Rice Salad is a nutritious and flavorful dish that combines wholesome brown rice with a variety of colorful vegetables, protein-rich ingredients, and a tangy dressing. This salad is packed with fiber, vitamins, minerals, and antioxidants, making it a healthy and satisfying option for a weight loss-friendly meal. The combination of chewy brown rice, crunchy vegetables, and a zesty dressing creates a refreshing and satisfying salad that can be enjoyed as a main course or as a side dish.
INGREDIENTS
- 1 cup cooked brown rice
- 1 cup mixed vegetables (such as diced cucumbers, cherry tomatoes, bell peppers, carrots, and red onions)
- 1/4 cup chopped fresh herbs (such as parsley, cilantro, or basil)
- 1/4 cup chopped nuts or seeds (such as almonds, walnuts, or sunflower seeds)
- 1/4 cup crumbled feta cheese (optional)
- Juice of 1 lemon
- 2 tablespoons extra-virgin olive oil
- Salt and pepper to taste
INSTRUCTIONS
- In a large bowl, combine the cooked brown rice, mixed vegetables, chopped herbs, nuts or seeds, and crumbled feta cheese (if using).
- In a small bowl, whisk together the lemon juice, olive oil, salt, and pepper to make the dressing.
- Pour the dressing over the rice and vegetable mixture, and toss well to combine.
- Taste and adjust the seasoning as needed.
- Cover the bowl and refrigerate for at least 30 minutes to allow the flavors to meld together.
- Serve the Brown Rice Salad chilled as a refreshing and nutritious meal or side dish.
TIPS
- Cook the brown rice according to the package instructions and let it cool completely before preparing the salad.
- Feel free to add additional ingredients to the salad, such as diced avocado, dried cranberries, or cooked chickpeas, to enhance the flavor and texture.
- Customize the salad dressing by adding herbs, spices, or a splash of your favorite vinegar for extra flavor.
- Make a larger batch of the salad and store it in the refrigerator for a quick and healthy meal prep option.
- Add a protein source like grilled chicken, tofu, or shrimp to make the salad more filling and balanced.
- Experiment with different combinations of vegetables and herbs to suit your taste preferences.
- Consider using a mix of different colored vegetables to make the salad more visually appealing.
- If you prefer a creamier dressing, you can add a dollop of Greek yogurt or tahini to the dressing mixture.
- Feel free to adjust the amount of lemon juice, olive oil, salt, and pepper to suit your taste.
- Serve the salad on a bed of fresh greens for added nutrition and presentation.
NUTRITION VALUE
- Calories: Approximately 250-300 calories
- Protein: Around 6-8 grams
- Carbohydrates: Approximately 40-50 grams
- Fat: Around 8-10 grams
- Fiber: Approximately 6-8 grams
